Each muscle group is hyper-linked to exercises depicted in photo format. PLEASE
NOTE: The following program is not designed to be a beginner program. A pre -
training regiment should have been performed at least 4 weeks prior to starting
this program.

Continuously. Perform two warm up
sets with (feet on a bench or narrow hand position
pushups) prior to starting.

Incline Bar Press

B

70%

10

3

2 min

Continuously. Keep elbows forward
and forearms in a parallel position.

Bench Press

B

50%

30-40

3

2 min

Continuously. A
"two- breath" system should be used for this exercise. Perform
two reps (raising and lowering) for each inward and outward breath (up and
down twice - breath out, up and down twice breath in).

Deep squats, butt to heels,
warm-up sets to training weight. Perform Ankle
balance exercise on mini-board 30 sec per foot between each set. Use front
squats or if uncomfortable with front squats, smith machine squats can be
done. What is important here is that the hip flexion angle (upper body to
thigh) is controlled. In players that have too much "forward
lean" in their skating style, this action can over train the gluteals
where the lower thighs must be emphasized.

Wide foot position. Weight
usage in this exercise is a little misleading. This is an isotonic
exercise where, once lowering the weight to parallel thigh position, the
weight is held there for 3 seconds then pressed upwards. Due to
methodology, using 60% of 1RM would probably be more appropriate from a
mental standpoint.

Hamstrings

Seated Curls

A

75%

10

3

1 min

Rhythmically

Ham Stretch curl

A

40%

20

3

1 min

Alternate legs after each set.
Keep alternating until sets completed. This exercise
is a "dynamic stretching" exercise. Extend and flex lower leg in
a position where a slight stretch will be felt in the hamstrings.

Shoulders

Upright Rows

B

85%

5

3

2 min

Perform a
couple of light continuous repetitions before starting training set.
Explode upwards, lower in control

Side Laterals

B

70%

12

3

1 min

Rhythmically. Make
sure that the palms remain in a downward position, not rotating upwards.

Perform two
warm-up sets using light weight in a rhythmical manner. Perform
explosively through full range of
motion. Use free standing with DBs on calve board

Seated Calve

B

75%

12

6

1 min

Rhythmically through full range
of motion

Abs

Hanging leg raise

C

85%

5-8

3

3 min

Rhythmically in control, use
ankle weights or hold DB with feet

Russian Twists

C

70%

10-12

Rhythmically, again
use partner to stand on toes for support.

Scissors

C

BW

30-40

On back bringing alternate elbow
to knee left to right, right to left continuously. Make sure to extend
legs (maintaining a height at the end of extension at about a foot off the
ground while keeping lower back pressed into the floor).

Cardio

Spinning Bike

A

-

-

-

-

Perform 15 minutes cool down.

Day
6

Chest
and Back

Muscle Group

Exercise

Grp

Wt

Reps

Sets

Rest

Method

Cardio

Spinning Bike

A

-

-

-

-

Perform 12 minutes warm up.

Chest

Bench Press

C

85%

5-8

2

3 min

Perform two
warm-up sets using light weight in a rhythmical manner. Perform
explosively, immediately into

Incline Press

C

75%

10-12

Rhythmically, immediately into

DB Flyes

C

50%

30-40

Continuously, take a 3 minute
break between sets. Perform as 3 sets of 10. (first 5 reps only
bring the DBs from full extension to half way down then push back up. last
five reps go all the way down. go directly into the next 10 and perform
the same way) 5-5-5-5-5-5 for a total of thirty.